Everything protein gives you when you fuel up before your workout

Sport et protéines : pour l’énergie et récupération

Like carbohydrates and lipids, proteins contribute to our energy intake. With, even if the subject appears discussed in the scientific community, specific needs of athletes. State of play on the role of these essential macronutrients.

Whether animal or plant, proteins play a so-called "structural" at the level of our organization. And for good reason, they are essential for the synthesis and renewal of numerous tissues: muscles, skin appendages (nails, hair), bones, skin, tendons, ligaments…

Power, strength…

The role of proteins in athletes will depend on the type of activity practiced. The amino acids they contain prove to be particularly important in power and strength disciplines which require mass gain and then maintenance.

Like weightlifting or sprint events in athletics, etc. Requirements are increased due to a strong breakdown of proteins during this type of effort. The recommended intake is:

from 1.8 to 2g per kg of body weight per day in a mass development phase; of 1.3 and 1.5g/kg/D in a maintenance phase.

Recovery

The degradation observed also means that a protein intake can be justified at the end of the session or the test of strength, for both:

compensate for energy losses; repair micro-lesions suffered by the muscle and thus optimize recovery.

Stamina

You practice endurance sports, such as running? Whether it is energy intake or recovery, the needs in proteins are real but lower: "of the order of 1.2 and 1.5g/kg/J in endurance athletes (i.e. between 84g and 105g per day for a 70kg athlete)", describes the dietician-nutritionist Nicolas Aubineau.

He adds: "the athlete must, at the qualitative level, ensure a minimum of two-thirds of the intake through the so-called diet & ;lsquo;natural’and the rest in the form of proteins taken as a supplement".

Balanced diet

However, there is no question of dissociating this specific contribution from the other components of the plate. "The question of proteins must be integrated into a global vision, in interaction with other nutrients (carbohydrates, lipids, vitamins, minerals, trace elements…), and not taken from isolated way in nutritional support schemes for athletes, he concludes.